Could this be why my performance is declining?

[Anonymous]

I'm a high school sprinter and lately my performance has been declining. I was going to be put on varsity (I'm a sophmore) but since my performance in the time trials was terrible my coaches ended up keeping me on JV. These past few weeks I've been running badly... this whole year my performance has been so inconsistent. One week I'll be running my best, which is varsity worthy, the next week I'll be running slow, it sometimes varies from day to day. I don't know what's wrong with me. I think it may have to do with how much I'm eating... I'm 5'8 and 120lbs, which is apparently underweight, plus I have extremely muscular legs and a strong core. I eat around 1000 calories a day. I don't think that's enough. Some days I don't drink enough water either and I get dry-mouthed and my running suffers. On my bad days it feels like my body shuts down and my legs feel like they can't move and I feel like I might faint. Do you think it's because I'm not eating enough? Maybe on the days I run well it's because I ate more. I've never had a big appetite, but I've also grown to fear getting fat so a lot of times I'll restrict my eating. I love track and I want to be on varsity but if I continue running badly that won't happen. I usually eat a few bites of cereal for breakfast, a protein bar in one of my classes before lunch, I'll eat about half a sandwich bag of crackers/etc., a dessert (a cookie or something) some type of fruit (usually apples) and I'll eat half my sandwich. Dinner is healthy and I eat a decent amount. Sometimes I only eat the protein bar and a bite of my sandwich. I only order kids meals at restaurants even though I'm 16 and 5'8 and I can rarely finish them. Do you think this is the cause of my terrible performance? I've never eaten much but I'm tall and muscular and these past months I've been working harder than ever.

[amar654]

I used to be a sprinter back in high school, a high level one as well. Placed first in state two years in a row. You want to sprint faster, here is the guide to do it:

1_Start lifting. Two days a week of proper lifting is enough. But actually lift, you know the hard and heavy weight, DOnt do that curves light dumbbell crap.

Here is a workout I would have girls do for track sprinting;

Day one:
Squat 5x5 (If you dont know how to do this properly learn. Dont do it with shitty form)

Powerclean 3x5

Step ups 10x3

Good mornings 10x3

Day two:

Snatch grip deadlift 3x5

RDLs 10x3

Walking lunges 10x3

Goblet jump squats 8x3

DO planks 3-4 times a week and sprint 2-3 times a week in offseason.

For diet help:
There is a good way to find out how much you need to eat to maintain bodymass that is better than those online calculators. Record waht you eat every day for a week straight, recording all calories. At the end of seven days, add the numbers of calories you consume everyday and then divide it by 7, getting the average. I found this to be the best way to find out BMR. If you want to gain muscle, simply eat two hundred more calories every day.

[Asker]

But my problem is that one week I'll be very fast and running great and the next week I'll run like crap. I'm going to try to start lifting though, thanks for the tips!

[NerdInDenial]

Yes, you should definitely eat more calories especially if you are a runner. You need to hydrate a lot more. I would talk to a Dietician or your medical physician.

[Asker]

Alright, I'm going to try to eat more. Im working on drinking more water as well, its just really hard at school.

[NerdInDenial]

Just drink a cup every hour. Bring a big water bottle, and after each break fill it up. You need water!!!

[Asker]

Ok! We have water fountains scattered throughout the hallways, I'll really make sure I have water. I need to get better about that, at home I drink TONS of water it's just difficult at school. Thanks!!!

[NerdInDenial]

It takes about 21 to 23 days to form a habit. So, I would write it on a piece of paper and put on your desk. "Drink Some water!"

[Mustachekitteh]

I read that drinking water first thing when you wake up, drinking 2 cups of water 30mins before eating, and 2 cups of water 1hour after eating. Since it helps you digest better and help keep you hydrated. Yeah 1,000 would be if your wanting to lose weight but even then. Maybe try eating 1400 to 1600 calories per day.